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What is a pike up exercise?

Author

Penelope Carter

Updated on March 05, 2026

What is a pike up exercise?

To do pike-ups, start in a basic plank position with your hands flat on the floor directly under your shoulders. Next, shift some of your weight into your leg muscles as you raise your hips into the pike, which resembles an inverted V shape.

Just so, what is the pike exercise?

Start in a plank position on your hands with your feet together. Jump your feet into a pike position, keeping your legs straight throughout the movement. Jump back to the starting position, keeping your back flat as you land. Repeat.

Secondly, how do you properly do a pike? Here's how to do the perfect pike push-up, step by step!

  1. Start in a plank position on the floor, with hands firmly on the floor, right under your shoulders.
  2. Keep core tight and back flat and engage your glutes and hamstrings.
  3. Lift hips up and back until your body forms an inverted V shape.

Beside above, what muscles do pike ups work?

Pike pushup

The pike pushup is another demanding pushup variation that loads more weight onto the shoulders and triceps when pushing back up. Muscles worked: shoulder, serratus anterior, upper back, and triceps.

What is a pike sit up?

The Helm. 6.23K subscribers. *bring the legs up in a leg raise *flex the trunk and hip to touch feet *return to a "long position" shane niemeyer

What are Pike push ups good for?

The pike push up is a great exercise for building shoulder strength and improving core stability. This exercise works your shoulders, arms, chest, back and core, and helps to tone and strengthen your entire upper body.

What are some good ab exercises?

Below are their favorite abs exercises, along with a few pro tips to ensure that you're executing each one perfectly.

Try two sets of each movement, resting for 30 seconds between each set.

  • Hardstyle plank. Equipment: None.
  • Dead bug.
  • Hollow extension-to-cannonball.
  • Dumbbell side bend.
  • Barbell back squat.
  • Bird dog.

What muscles does a pike work?

So, which muscles specifically does a Swiss ball pike work?
  • Shoulders (latissimus dorsi, deltoids, trapezius and rhomboids)
  • Legs (quads, glutes and adductors)
  • Abs (obliques, rectus abdominis and transverse abdominis)

What is pike position?

The pike position in diving is recognisable by the diver's body being bent at the waist and their chest laying flat against their thighs. The diver's legs should stay straight with their toes pointed throughout the pike. In a closed pike position, the diver will pull their legs towards their chest.

What are V ups?

The V-Up is a full-body move that works your core, legs, back and shoulders. The exercise is beloved by fitness fanatics for its ability to work the upper and lower abdominal muscles simultaneously. A V-Up involves sitting on the floor or a mat and positioning the body in the shape of the letter “V.” Share.

What are pike crunches?

Lie on a mat face up. Extend your legs straight up in the air over your hips and extend your arms above your head. Crunch up by lifting your pelvis about an inch off the floor and reaching your hands toward your feet. Keeping your legs and arms straight, slowly lower your body back to starting position.

Do pike pushups work back?

Pike push ups (also known as pike press) work the anterior deltoid, lateral deltoid, triceps, back, and core and can even help improve hamstring flexibility.

Do Pike push ups build traps?

PIKE PUSHUP

It's hard to mimic overhead pushes with just your body weight (unless you can do handstand pushups). That's where the pike pushup comes in: In the “pike position” — with your hips as high you can — push yourself down and up. Now, you can target your deltoids and traps far better than a regular pushup.

Do pike pushups work traps?

This takes months of training the basic strength (Pike PU) and around a year to be proficient with (if you train it together with the Handstand as I did). It does. Every inverted training, even holding the static handstand will hit the traps, even your rotator cuff and teres muscles will develop well.

Can you build shoulders with pushups?

Traditional pushups are beneficial for building upper body strength. They work the triceps, pectoral muscles, and shoulders. When done with proper form, they can also strengthen the lower back and core by engaging (pulling in) the abdominal muscles. Pushups are a fast and effective exercise for building strength.

What muscles do planks work?

The plank activates the core muscles including:
  • Transversus abdominis.
  • Rectus abdominis.
  • Internal oblique.
  • External oblique muscles.

Can T Do Pike push up?

The pike push up is an overhead push movement which primarily targets the shoulders. So in order to make it right you have to maintain the overhead push position. If you can't push yourself up at this angle you simply lack in shoulder strength and try to compensate it by changing the angle.

What are leg raises?

The leg raise is a strength training exercise which targets the iliopsoas (the anterior hip flexors). Because the abdominal muscles are used isometrically to stabilize the body during the motion, leg raises are also often used to strengthen the rectus abdominis muscle and the internal and external oblique muscles.

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